Rice and Gravy

This High Protein Rice and Gravy dish features tender chicken thighs simmered in a rich, savory gravy served over fluffy brown rice. It's a comforting American classic with a protein boost, perfect for a hearty meal.

Ingredients

• Brown rice - 1 cup
• Chicken thighs (boneless, skinless) - 300 grams
• Chicken broth - 2 cups
• All-purpose flour - 2 tablespoons
• Onion (finely chopped) - 1 small
• Garlic (minced) - 2 cloves
• Olive oil - 2 tablespoons
• Soy sauce - 1 tablespoon
• Black pepper - 1/2 teaspoon
• Salt - 1/2 teaspoon
• Paprika - 1/2 teaspoon
• Dried thyme - 1/2 teaspoon
• Water - 1 cup

Steps

1. Rinse the brown rice under cold water until the water runs clear. In a pot, combine the rice and 2 cups of water, bring to a boil, then reduce to low heat, cover, and simmer for 30 minutes or until the water is absorbed and the rice is tender.
2. While the rice is cooking, heat olive oil in a large skillet over medium heat. Add the chopped onion and garlic, sautéing until softened and fragrant, about 3-4 minutes.
3. Season the chicken thighs with salt, black pepper, paprika, and thyme. Add the chicken thighs to the skillet and brown on both sides for about 5 minutes per side.
4. Sprinkle the flour over the chicken and mix well to coat. Gradually add the chicken broth and soy sauce while stirring to avoid lumps. Bring to a simmer, reduce heat, and cook for 15-20 minutes until the chicken is cooked through and the gravy thickens.
5. Once the rice is cooked, fluff it with a fork and serve it topped with the chicken and gravy. Enjoy your High Protein Rice and Gravy!

Nutrition

• Calories: 540
• Protein: 36 g
• Carbs: 50 g
• Fiber: 3 g
• Sugar: 1 g
• Sodium: 800 mg
• Cholesterol: 120 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 12 g
• Water: 0.3 L

Health Benefits

• High protein content helps in muscle repair and growth.
• Brown rice provides essential fiber for digestive health.

Tags